Damper/Resistance Settings

Question
I am competing in a Masters Games for the first time in the age category of 70-79 with events of 500, 1000, and 2000m.
The training manuals confuse me, in that, they suggest experimenting with the settings from 1-10 and trying to stay below 30spm for conserving energy/O2.
I just watched a video of the 500m WR in a time of 1.15 at a stroke rate of 43-45.
I am superfit for my age having trained in running, karate and weightlifting for the last 38 yrs non-stop.  This means that I have good upperbody strength but due to advancing age and a recent cancer, lacking in O2 endurance.
In a trial last week I managed to hold a pace of 1.40 for 300m only and then faded badly and became hypoxic. (damper setting of 4)
Should I be trying a high DS of 9 or 10 to reduce the number of strokes I have to make?   Your advice very much appreciated.
Regards,  Graham


Answer
Hi Graham: First off, you earn my respect just for competing at your age and being a cancer survivor.  Hats off to you.

I guess the best way to look at it is the damper setting is kind of like like bicycle gearing. Think of rowing like a continuous bike race uphill.  You wouldn't choose the highest gear for a long uphill climb.  You would choose a low or middle gear.  

With a little experimentation, you will find the damper setting from 4 to 5 to be the most optimal setting. This is the setting that feels most like a sleek, fast boat on the water. Higher settings feel more like a bigger, slower boat.

Believe it or not, me and you are kind of alike.  When I competed, I was a good runner and could out-bench press rowers much heavier than myself, but that did not always guarantee me great success on the water.  My general assessment is that the greatest rowers had the combination of great endurance and great leg strength (arm strength is not that big of a factor in a racing boat).

Based on your age and experience level, I would approach the 1K and 2K as follows.

1) With the damper at 5, do a racing start for 20 strokes @ 28-30 SPM, then settle at 25-27, with the goal of keeping your pace at 2:05/500m in the 1K and 2:10/500m at the 2K.  When you get to the last 200 meters, see if you can kick the stoke back up to 28-30.

2) For the 500, Do a start and 10 at 29-31 and just see if you can keep below 2:00/500 for the entire piece.

Good Luck/AP